7 Exercises That Are Great Muscle Builders For Your Whole Body

By Ashley Henshaw. May 7th 2016

For many people, traditional exercises just don't cut it when it comes to building up muscle. However, with some focused workouts that hone in on specific areas, you can build larger muscles as long as you eat right as well. In this article, you'll find some of the best muscle-building exercises that covers muscle groups throughout your entire body so that you can start getting the body you want today.

1. Resistance Band Shoulder Fly

  1. Hold a resistance band in your hands with your arms extended out straight in front of your chest. Your palms should be facing up towards the ceiling.
  2. Squeeze your shoulder blades together, then pull your arms out to the sides until the band touches your sternum. Make sure your arms don't bend or lower your arms while stretching the band.
  3. Slowly bring your arms back together in front of your chest.
  4. Repeat for several sets of reps, with a short rest in between each set.

2. Traditional Bench Press

  1. Lie on your back on a weight bench holding a barbell over your chest. The weight should be enough to give you a challenge but not so much as to make you unable to control it. Use a spotter for this exercise.
  2. Using your pectoral muscles, press the barbell upwards so that your arms are halfway extended.
  3. Slowly lower the barbell back down to your chest.
  4. Press the barbell upwards again until your arms are fully extended.
  5. Slowly lower the barbell back down to your chest.
  6. Repeat for several sets of reps, with a short rest in between each set.

3. Standing Bicep Curls

  1. Start by holding a dumbbell in each hand with your arms at your sides. The weight should be almost the maximum weight you are able to lift with each arm. For this exercise, you can either lift with either arms at once or alternate arms.
  2. With your palm facing forwards, pull the dumbbell up towards your shoulder.
  3. Slowly lower the dumbbell back down to your side.
  4. For maximum results, do this as fast as you can, taking a rest as soon as your reps begin to slow. Then continue reps again.

4. Incline Push-Ups

  1. Lie on the floor on your stomach with your toes right in front of a bench. Your hands should be right under your shoulders.
  2. Lift your legs so that your toes are resting on the bench. This should lift your hips up off of the floor.
  3. Press your hands down to lift your torso up off of the floor. Your body should be straight from your head down to your toes.
  4. Do pushups as fast as you can without hurting yourself.
  5. Once you tire, take a short break. Then, continue doing more reps.

5. Abdominal Push Press

  1. Lie on your back on the floor with your legs bent and your feet flat on the floor.
  2. Bring your right knee up until your hip is at a 90-degree angle.
  3. Press your left palm into your right thigh close to the knee.
  4. While pressing into your thigh, try to bring your right knee to your chest. You should be pushing back with your hand enough so that your thigh is not able to move further towards your chest.
  5. Hold this position for several seconds, then switch to do the same thing with the left leg.
  6. Continue alternating legs for as many reps as you like.

6. Reverse Lunges

  1. Find a box or a step that is about six inches high.
  2. Stand on the box with both feet about hip width apart.
  3. Take a large step backwards onto the floor with your right foot only. Your left foot should stay in place on the box.
  4. Slowly lower your body until your knee almost touches the floor.
  5. Push down on the floor with your right foot to raise your body back up. As you do this, bring your right foot back into the starting position on the box.
  6. Repeat the move using your left foot to step backwards.
  7. Continue doing reps for as long as you like.

7. Bench Bridge and Hip Lift

  1. Lie on your back on the floor with your feet on the edge of a bench. Your knees should be very slightly bent for this exercise.
  2. Contract your calves to lift your hips up off of the floor.
  3. Slowly lower your hips back down to the floor.
  4. Continue doing reps for as long as you like.

For all of the exercises mentioned above, keep in mind your personal abilities and fitness. Since these are all somewhat intense exercises intended to build muscles, they may not be suitable for those who just started working out or for those with certain physical conditions. Check with your doctor if you have any concerns about starting a new workout regimen.


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